Pilates

Pilates

Pilates is a systematic holistic body workout, which mainly addresses the low-lying muscle groups. The focus is on the so-called «powerhouse» – the low-lying back and abdominal muscles, which together with the pelvic floor provide stability and an upright posture.

The pilates exercises are either trained on equipment or directly on the mat and are flowing, controlled and performed with rather few repetitions, so that muscles and joints are spared.

Conscious, calm breathing plays an important role in pilates. It promotes the circulation of all structures, relieves tension and helps to become more stress-resistant and more balanced in everyday life. Therefore, pilates may also be referred to as training for body, mind and soul, which leads to a new body awareness with regular execution.

Pilates is gentle yet intense, exhausting and at the same time relaxing, demanding and yet easy to learn for everyone.

Pilates


The Pilates offer from Nanea

Mat training is mainly done with your own body. The exercises are performed in different positions directly on the mat. The training can be supplemented and modified by various small devices such as toning balls, magic circles, foam rollers, soft balls, elastic bands or the Balance Board. This makes pilates versatile and diversified. The group lessons on the mat are suitable for beginners as well as advanced practitioners.

Start: Possible at any time (ongoing lessons)

Day/time:

  • Monday, 9:30 – 10:30 am (60 min.)
  • Monday, 6:30 – 7:30 pm (60 min.)
  • Tuesday, 7:45 – 8:45 pm (60 min.)
  • Thursday, 6:00 – 7:00 pm (60 min.)
  • Thursday, 7:30 – 8:30 pm (60 min.)
  • Friday, 8:30 – 9:30 am (60 min.)

Trainer: Franziska

Cost:

  • Single entry CHF 25
  • 10x subscription CHF 230
  • 20x subscription CHF 420
  • 30x subscription CHF 570

«Myofascial training» is based on various movement practices and specific body techniques that focus on the fascial structures. «Myo» refers to the muscles, «fascia» is the term for the all-encompassing, web-like tissue that shapes our body and connects our body systems. These connections (also called meridians) are targeted through «Myofascial training» to increase dynamic stability, strength and flexibility in the body. We work with small equipment such as massage balls to improve blood and oxygen circulation in the body, stimulate energy flow and release tension. When elasticity, glide and nourishment are promoted in the myofascial structures, this leads to a more balanced posture and more efficient movement patterns in everyday life. The body’s self-healing powers are stimulated, resilience is increased and body awareness refined. A training for body, mind and soul. «Myofascial training» is suitable for beginners as well as for advanced practitioners.

Start: Possible at any time (ongoing lessons)

Day/time:

  • Thursday, 9:00 – 10:00 am (60 min.)
  • Thursday, 10:15 – 11:15 am (60 min.)

Trainer: Franziska

Cost:

  • Single entry CHF 25
  • 10x subscription CHF 230
  • 20x subscription CHF 420
  • 30x subscription CHF 570

«Prenatal Pilates» is a pilates training adapted to the needs of pregnant women. If you are pregnant and do not want to give up exercise in this exciting time and want to feel healthy, flexible and well-balanced until birth, «Prenatal Pilates» is for you.

Pilates helps to minimize discomfort during pregnancy, to promote inner peace and balance and to increase well-being. During pregnancy pilates leads to a good body awareness and strengthens the self-confidence with regard to the birth. An easier birth and a shorter recovery time afterwards are also supported by the regular training. «Prenatal Pilates» does not replace your birth preparation.

Start: 

  • Possible at any time (ongoing lessons)
  • It is recommended to start pilates as early as possible in pregnancy. From the 12th week of pregnancy or after successful first trimester test you are very welcome.

Day/time:

  • Tuesday, 6:15 – 7:15 pm (60 min.)

Trainer: Franziska

Cost:

  • Single entry CHF 25
  • 10x subscription CHF 230
  • 20x subscription CHF 420
  • 30x subscription not available

Info: If you do not abort your subscription during your pregnancy, you can use it after birth for the «Postnatal Pilates» course. The remaining lessons are fully credited.

After the birth, it is not just about finding your way around your new role as a woman and mother, but also of finding your way back to your own changed body. Pilates is perfect for rebalancing the body after birth. The focus is on building and strengthening the deep muscles of the pelvic floor, abdomen and back. The body refills new strength and energy, in order to exist in the Mami everyday life.

In addition to a lot of movement, this course also looks at the anatomical aspects of regression. And last but not least, the post-natal course is also a place for exchange with other mothers.

Start:

  • After a spontaneous birth at the earliest 6 weeks after birth
  • After a caesarean section at the earliest 10-12 weeks after birth

Ideally, a postnatal course is started within 4-6 months after birth. However, it is not too late to start a postnatal recovery course. The course can be attended up to one year after birth. The course takes place without baby.

Course start: see dates below (closed course)

Day/time:

  • Monday, 7:45 – 9:00 pm (75 min.)

Trainer: Franziska

Cost:

  • 8 course units of 75 min. each, CHF 240 (incl. documentation)

 

Course dates 2021:

  • Course RB-202105   25.10. / 1.11. / 8.11. / 15.11. / 22.11. / 29.11. / 6.12. / 13.12.

Course dates 2022:

  • Course RB-202201   10.1. / 17.1. / 24.1. / 31.1. / 7.2. / 14.2. / 21.2. / 28.2.
  • Course RB-202202   7.3.* / 14.3. / 21.3. / 28.3. / 4.4. / 11.4. / 25.4. / 2.5. (*school holidays; no course on 18.4. Easter Monday)
  • Course RB-202203   23.5. / 30.5. / 13.6. / 20.6. / 27.6. / 4.7. / 11.7.* / 18.7.* (*school holidays; no course on 6.6. Whit Monday)
  • Course RB-202204   15.8. / 22.8. / 29.8. / 5.9. / 12.9. / 19.9. / 26.9. / 3.10.
  • Course RB-202205   24.10. / 31.10. / 7.11. / 14.11. / 21.11. / 28.11. / 5.12. / 12.12.

Missed lessons cannot be made up. It is not possible to join an ongoing course (closed group).

Qualified studios offer Pilates training today not only on the mat. The Reformer as probably the best known and at the same time one of the most versatile studio equipment developed by Joseph H. Pilates is very popular. The innumerable and differentiated adjustment, variation and modification possibilities of this device offer optimal conditions for an extremely individual and joint-gentle personal training. The Reformer promotes the quality of movement and body perception, so that imbalances and unfavourable movement patterns in the body can be quickly recognised and successfully corrected.

In contrast to the mat work, which focuses strongly on the core with its deep-lying muscles, the Reformer works with the entire body: the peripheral muscles of the arms and legs are increasingly trained.

Training on the Reformer is used today by therapists in rehabilitation as well as by amateur sportsmen and professional athletes who are looking for a complementary training to their usual sport. It is fun and possible regardless of age or training level. Try it out!

For a Reformer private lesson please contact Nanea directly to arrange your appointment.

 

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